When people talk about osteoporosis, it’s almost always women that are the subject of that conversation. This has led many to believe that men don’t have to worry about bone health or that osteoporosis is simply something that doesn’t affect them. Neither of these are in any way true, and men need to worry about the health of the bones that support them as much as anyone does. If you have questions about men’s bone health, this article will address them and tell you how you can start caring for your bones today!
Bone Health In Men
The health of men’s bones is just as essential as that of women, and they face many of the same problems over the long-term. The major difference in men’s struggles with bone health is that they tend to happen at a later age. However, as men’s testosterone decreases so does their bone density, meaning that hypogonadal men and elderly men both start suffering from issues related to the density of their bones.
The Calcium Equation
Your bones need a healthy amount of calcium regardless of gender, and it’s typically age that determines how much. Every day men should be getting at least 1,000mg of Caclium until age 70, at which point this amount should increase to 1,200mg. Milk, yogurt, cheese, tofu, sardines (with bones), and kale are all good sources of calcium, or you can simply take supplements.
Getting The Vitamin D: Let The Sunshine In
Vitamin D is an essential part of healthy bones, and in fact it’s necessary for bones to absorb calcium. In today’s day and age it can be tricky to get enough Vitamin D, however, since most of us spend an increasing amount of time indoors for work and recreation. Sunlight is an important part of the bodies process in absorbing Vitamin D, and foods like egg yolks, certain mushrooms, mackerel, tuna, and salmon are all good sources of this vital vitamin. Men need 600 IU a day of Vitamin D, increasing to 700 at age 70.
Don’t Underestimate The Value of Exercise
Ever heard the term “If you don’t use it, you lose it?” This term is especially true when it comes to your bones. Your body responds to the way you use it by reinforcing your bones, so exercise is an important part of preserving your bone health in the long term. Other steps you should take include quitting smoking and reducing your overall alcohol intake, both of which have been proven to have a negative impact on bone health.
If you’re concerned about the health of your bones and want to begin working with a professional who can help you preserve them for years to come, pick up the phone and give a call to Dr. Justin Dempsey at the Premier Health & Wellness Center in Waco, TX. Their team helps patients like you live long and healthy lives with resilient bones that keep them involved in all their favorite activities.